How to Cook Ocean Perch Fillets

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A fairly versatile fish with a mild flavor, ocean perch fillets can be substituted in other fish recipes.
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If you're looking for ocean perch recipes, here are some suggestions that can help. A fairly versatile fish with a mild flavor, ocean perch fillets can be substituted in other fish recipes.

The University of Maine explains that ocean perch is a white-fleshed fish that needs to be handled carefully because it tends to spoil faster than other fish. The U.S. Department of Health & Human Services recommends cooking the fish to a minimum internal temperature of 145 degrees Fahrenheit, until the flesh is opaque and easy to separate with a fork.

In terms of nutrition, ocean perch is compatible with a high-protein and low-carb or no-carb diet. According to the USDA, a 4-ounce serving of ocean perch offers 90.4 calories, 17 grams of protein, 1.5 grams of fat, 0 grams of carbs, 39.6 milligrams of calcium, 330 milligrams of sodium and 59.9 milligrams of cholesterol.

Read more: Which Fish Has the Highest and Lowest Mercury Levels?

Sesame Perch Fillet Recipe

The University of Wisconsin-Madison lists an ocean perch recipe that is easy to follow.

You will need:

  • 3 perch fillets, about 1-inch thick
  • 3 tablespoons of oil or margarine
  • 3 tablespoons of butter
  • 2 cups of soft, whole-wheat breadcrumbs
  • 1/2 cup of sesame seeds
  • 1/2 teaspoon of thyme
  • Salt to taste

Here's what you need to do:

  • Grease the baking dish: Grease the baking dish with the oil or margarine.
  • Salt the fish: Salt the perch fillets and place them in the greased baking dish.
  • Add some butter: Spread a half-tablespoon of melted butter on each fillet. This will help the seasoning mixture stick to the fish.
  • Make the seasoning mixture: Combine the sesame seeds, breadcrumbs, thyme, salt and remaining butter. Spread the mixture over the perch fillets.
  • Bake the fish: Bake the perch fillets at 350 degrees Fahrenheit for about 30 minutes until they flake easily.

Read more: Fish With Low Potassium Levels

Baked Perch in Foil Recipe

Try this ocean perch recipe if you prefer to bake the perch in foil. Wrapping the fish in foil helps it cook in its own steam.

Apart from the perch fillets, you will need:

  • Vegetables: You can use onions, potatoes, carrots, peppers, zucchini and tomatoes. Just chop them into slices that are roughly equal in size.
  • Oil or butter: You can use olive oil and add a dash of butter for flavor.
  • Seasoning: You can use any sauce or seasoning blend that you like. If you want to keep it simple, just use a few cloves of garlic and some lemon. If you like the lemon flavor to be strong, you can use lemon juice. Alternatively, if you prefer it to be milder, you can use either lemon slices or lemon zest. Use salt and pepper to taste.

Here's what you need to do:

  • Pile everything on to the foil: Line a baking tray with foil. Place the fish in the middle of it and spread a little butter over it. Next, sprinkle some salt and pepper over it. Add in the sauce or the seasoning blend, or the garlic and lemon, whichever you decide to go with. Pile all the vegetables over the fish and drizzle a little olive oil on top. Wrap the foil tightly, so that there are no openings.
  • Bake the perch in the foil: Bake the perch in a preheated oven at 475 F for 15 minutes. If you want the fish to get a little crusty, unwrap the foil so that the fish is visible and cook it for another five minutes.

Read more: Which Is Better: Wild-Caught or Farmed Fish?

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